HERO...

WU ~
Quick Roll...

500m Slow Row
5-4-3-2-1
Walkouts
Spiderman & Reach
w/ some stretching b/t rounds

250m Row

BB Warm-Up

Row + HSPU
EMOM x 14:
15/12 Cal Row
30s Max HSPU
(this is a Re-Test from 11-29-16 & 12-30-16)

MARSTON (big Hero that CFNE knows)
AMRAP in 20min:
1 HEAVY DL* (365/215)
10 TTB
15 Bar-Facing Burpees
*if this is too heavy, use approx 85% of your 1RM

Ca$hout
3-5 supersets of:
25 Banded Good Mornings
15 Glute Bridges
Rest as needed b/t supersets

Halbur ~ (DB-40#) 7-10 each time / 6 Rnds + 7 TTB (275# & he did 15 TTB everytime)
Daliege ~ (40# DB) 12-8-9-7-7-7-7 (57) / 3 Rnds of 185#DL (5DL-10TTB+15 Burpees)
tb ~ 8-9-9-8-9-8-8 (59) / 8 Rnds...wow...last round sprint in 60s! Sheesh!

Lord, open my lips. And my mouth will proclaim your praise.